Comparing Nutrients in 5 ounces Rose-apples VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Rose-apples	9%	10%	81%
Raspberries	8%	10%	82%

Macro Nutrients

	Rose-apples	Raspberries	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	2.54% 73.7kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	NA	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	2.08% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.2% 8.08g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	8.64% 6.27g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	4.6% 3.33g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 2.64g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	NA	24.2% 9.2g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Rose-apples	Raspberries	Recommended Dietary Allowance
Vitamin A	2.68% 24μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6% 0.078mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.2% 4.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35% 31.6mg	41.3% 37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rose-apples	Raspberries	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	2.5% 0.023mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1.24% 0.099mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	41.3% 0.95mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.6% 11.3mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	5.13% 174mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	NA	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Rose-apples VS Raspberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Rose-apples versus 5 oz of Raspberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rose-apples vs Raspberries:

• 5 ounces of Rose-apples have 1.3 times more Vitamin B3 than Raspberries.
• While 5 oz of Raw Raspberries contain 1.6 times more Vitamin B1 and 1.3 times more Vitamin B2 than Raw Rose-apples.
• Both Rose-apples and Raspberries provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Rose-apples have insufficient amounts of Vitamin B1
• Both Raw Rose-apples as well as Raw Raspberries have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Rose-apples vs Raspberries:

• 5 oz of Raw Raspberries contain 5.6 times more Copper, 9.9 times more Iron, 4.4 times more Magnesium, 23.1 times more Manganese, 3.6 times more Phosphorus and 7 times more Zinc than Raw Rose-apples.
• Both Rose-apples and Raspberries contain similar levels of Calcium, Potassium and Water per five ounces.
• 5 ounces of Rose-apples lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Raspberries contain 2.1 times more Carbohydrate and 2 times more Protein than Raw Rose-apples.
• 5 ounces of Rose-apples provide inadequate amounts of Protein
• Both Raw Rose-apples as well as Raw Raspberries provide inadequate amounts of Energy in five ounces.